Embodied Mindfulness Practices for You & Your Classroom. Leah Kalish, MA:
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1 Embodied Mindfulness Practices for You & Your Classroom Leah Kalish, MA:
2 Objectives Understand why more movement as well as selfregulation skills are essential for well-being & well-doing. Understand Triune Brain, coherence & entrainment. Learn Mindfulness & Self-Care Tools you can practice and share daily to enhance well-being & well-doing. Be inspired to drink more water & regularly utilize at least 4 of the techniques / activities introduced. Become a mindful movement & self-care/regulation skill teacher and advocate. 2
3 Pre-Activity Turn head to left. Notice how it feels. Notice range of peripheral vision. Turn head to right. Notice sensation and vision. Fold from hips into forward bend Notice sensation and range of motion, touch your fingers lightly on your knees or shins to mark ROM Snap Test Notice ease or difficulty. 3
4 A B C D E F G l r t r l r t H I J K L M N l l r l r r t O P Q R S T U l t r l t r r V W X Y Z l t t l r 4
5 4 Self-Care Tools *Ordered to coincide with Brain Gym s PACE 5
6 Post-Activity Turn head to left. Notice how it feels. Notice range of peripheral vision. Turn head to right. Notice sensation and vision. Fold from hips into forward bend Notice sensation and range of motion, touch your fingers lightly on your knees or shins to mark ROM Snap Test Notice ease or difficulty. 6
7 A B C D E F G l r t r l r t H I J K L M N l l r l r r t O P Q R S T U l t r l t r r V W X Y Z l t t l r 7
8 Results What? Greater range of motion Greater ease with cognitive tasks Greater enjoyment, confidence, relaxation Why? Mindful self-care shifts your state & your stress Movement shifts your state & enables access to exec. function Mind-body activities support a positive state - chemistry, physical energy, mental clarity and emotional stability. Your state dictates what is possible for you. 8
9 Triune Brain Theory -Professor Paul D. McLean 9
10 BE DO - HAVE BEING = your mind-body state / vibration DOING = your thoughts / emotions/ actions HAVING = your experience Per brain/educational researchers, Eric Jensen, Carla Hannaford, and many others, our mind-body state dictates the quality of our choices and the intentions of our actions. When you are stressed, what kinds of foods do you choose? When you are tired / frustrated, how present or kind are you? When you are worried, how careful or caring can you be? 10
11 11
12 Yoga Poses Chair Stretches Standing Stretches Partner Poses
13 Self-Care Benefits Increased self-awareness & neutrality Situational insight Clarity of thought Impulse control Physical coordination Enhanced health Greater enjoyment & quality of life 13
14 Self Care Messages I value and care for myself. My well-being is important. I can help myself feel well. When I feel well, I can do well. I can ground, soothe, shift, and focus myself. I am full of love, health, and intelligence. I respect & support others as I do myself. 14
15 Mindfulness Is a relational process, in which you are harnessing the overlapping social emotional brain and the regulatory executive circuits of the brain = EF. Is a way of coming into relationship with your Self & becoming your own best friend. Is a practice of maintaining present awareness of our thoughts, feelings, sensations, and environment. Cultivates self-compassion, curiosity & metabolism. Develops ability to See/Mirror without interpretation. Enhances the ability to Be With without judgment. 15
16 Drink Water Drink water regularly to sustain your well-being clear thinking Enhances: Electro-chemical activity in CNS Processing speed Metabolism Stress release 16
17 Humming Breath Rub spots under collarbone with thumb and fingers. Hold other hand over navel and move just eyes slowly side to side. Deep breath in and HUMMMMMMM... To calm and focus. Stimulates: Flow of oxygen to the brain Hemispheric integration Binocular vision - eye teaming Reticular Activating System filter sensory info *Similar to Brain Buttons in Brain Gym 17
18 Monkey Wisdom Energize the body and wake up the brain by alternately touching hand/elbow to opposite knee - crossing midline of the body. Enhances: Hemispheric integration Binocular vision Binaural hearing Left right coordination Stability in the walking gait *Cross Crawl in Brain Gym 18
19 Cross-Lateral Movement Energizes body and mind Releases tension Activates both sides of the brain Prep for fine motor skills Supports whole brain thinking Enhances comprehension & learning Cross-lateral ability develops between
20 Deep Down Wisdom Cross ankles and wrists. Thumbs down. Clasp hands & rest them at sternum. Breathe & think of something you love. Supports: Emotional centering Grounding Respiration Self-control Boundaries *Hook ups in Brain Gym 20
21 Entrainment Quantum physics everything is a vibration / wave The principle of entrainment - tendency for two oscillating bodies to shift to vibrate in harmony Universal - appearing in music, chemistry, biology, medicine, psychology, sociology, education You affect everyone around you non-verbally Your Heart reads vibration signals to brain you react Coherent Waves & Incoherent Waves Even, smooth, organized, regular = relaxed & able Uneven, static, chaotic, irregular = stressed & less able. 21
22 Sustain Your Coherence Prioritize WELL-BEING over TO DO List Use - Share Tools / Techniques / Activities Designate 6 x a day to: Pause Reflect Self-Care/Regulate (move, rest, breathe mindfully) Notice and acknowledge shifts in your: Physical Sensations & Sensory Awareness Resilience & Compassion Stress & Neutrality Communication & Leadership 22
23 Power of Imagery Be a Mountain Be strong/stable/mindful Stand as soldier tense, stiff, straight. Test for stability. Stand as MT test for stability. What the difference? When trying hard or tensing energy moves up. When relaxed / coherent energy moves down. Once the distinction is embodied, practice dropping into Mt quickly, solidly. Play upbeat music & dance around the space. When music stops, Be a MT (not freeze!). Test for relaxed stability. 23
24 Positive Energy Be a Rainbow Embody the colors/qualities. Enjoy good posture, easy breathing, being centered. Feel alert, kind, creative. Red I m strong Orange I m joyful Yellow I know I can Green I m caring Blue I tell the truth Indigo I m smart Violet Understanding I m a Rainbow! 24
25 Embodying Mindfulness Regularity 20 min a day personal practice and 6 x daily for 1-10 min classroom practice Repetition builds new neural pathways Reflection notice the shifts and differences in your sensations and thoughts - strengthens new neural pathways Personalization experiment & learn which techniques & practices work best for you
26 Reminders & Questions Slow Down (bring inner speed to idle) Root Down (let gravity hold you) Rest Back Widen Out (let yourself be supported) Notice Sensations (observing with curiosity) Breathe Be With (attune to health / wholeness) Align with Image or Intention (coherent beingness) As you practice, notice which resources help you to: Be more present, aware, neutral? Sustain your own coherence? Calm, slow down, de-stress? Integrate, energize, clear/metabolize/process? 26
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